Proper nutrition: reviews. Proper nutrition program. Proper breakfast, lunch and dinner

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Proper nutrition program is an indispensable thing for those who want to lead a he althy lifestyle. A balanced meal allows you to feel better, be more alert, active and more fun. This article describes the basic principles of proper nutrition. Following them, you will soon feel a surge of strength and energy.

Principle 1: Diet varied

Proper nutrition in summer, winter, spring and autumn - that's what a he althy person needs. Eat foods that suit the seasons. For example, berries and fruits are much he althier in summer than in winter. Do not get hung up on certain products. Food should be varied. Eat grains, vegetables, fruits and berries. Foods such as potatoes and beans contain starch, in other words, carbohydrates. Grains contain a large amount of nutrients that our body needs. Dairy products should be eaten daily. Do not forget about fish and poultry meat, dishes fromthey must be included in the menu.

Proper nutrition program is small portions. The best option is, for example, 100 g of meat (fish or poultry to choose from), the same amount of vegetables (rice or pasta), a slice of grain bread and fruit.

Principle 2: Fat equals 1/3 calories

For many, proper nutrition (reviews on the forums say this) is the basis of a he althy lifestyle. Everyone should strive for this. In order for the daily diet to be useful, you need to monitor the number of calories consumed. As for fats, their amount should not exceed 1/3 of the total. It is not necessary to completely refuse such products. This is very harmful, since the body must receive a certain portion of fat. But an excess of these substances will adversely affect the functioning of the body. The essence of proper nutrition is as follows: try to reduce the amount of fat consumed. For example, breast can be eaten without the skin, dairy products with reduced fat content, it is better to buy skim milk and cottage cheese. You need to minimize the consumption of pizza, mayonnaise, butter, hamburgers, chips, sauces.

Principle 3: Don't exceed 300 grams of cholesterol per day

For some, the rejection of fatty foods and convenience foods - this is proper nutrition. The reviews of such people are supported by the facts about the dropped kilograms. However, this is not always the case. As you know, cholesterol is present not only in fatty foods such as hamburgers, chop andfried potatoes. This substance is also found in egg yolks, dairy products and meat. It is worth reducing the number of such products. For example, eggs can be eaten no more than once a week.

Principle 4: No more than 1/10th of your diet with saturated fat

As mentioned above, fatty foods provoke the formation of cholesterol plaques in the vessels, which can lead to cardiovascular disease and obesity. Reduce their number. Butter can be replaced with olive oil, whole milk - skimmed. Then the daily rate of fat will be reduced to normal.

Principle 5: Eat colorful fruits and vegetables daily

It's no secret that proper nutrition, reviews of which are only positive, involves the daily consumption of vegetables and fruits. Include foods like carrots, broccoli, citrus fruits and tomatoes in your diet.

Vegetables and fruits not only provide lightness and energize, they are also very useful. For example, citrus fruits reduce the risk of heart disease. Antioxidant-rich vegetables help fight tumors.

Principle 6: Eat protein in moderation

Increased protein intake leads to buildup of muscle mass. In large quantities, it is eaten mainly by athletes who want to pump up the figure. Proper breakfast, lunch and dinner should not contain more than 12% protein products. No need to eat shrimp every day, fatty cottage cheese. It is better to replace these products with low-fat ones.yogurt, beans, etc.

Principle 7: Sweets in moderation

Everyone knows that sweets not only do not contain useful substances, they also belong to the class of high-calorie foods. Try to eat less sweet buns and muffins, cakes and pastries. If you really want, you can afford dark chocolate in the morning. And it is best to replace sweets with fruits or dried fruits.

Principle 8: Limit s alt

The daily need of our body for s alt does not exceed a teaspoon. More sodium ions are bad for us. Try to avoid s alty foods. It is better to unders alt dishes. Soon you will get used to the new "uns alted" taste of products and find your zest in this. In order not to exceed the norm, it is advisable to limit the consumption of pickled foods (cucumbers, sauerkraut) and cheeses. People who abuse pickles suffer from edema, high blood pressure, and more.

Principle 9: Look for vitamins in foods, not supplements

The school of proper nutrition does not recommend replacing vitamins and nutrients in foods with various dietary supplements. Natural foods are better absorbed by the body than drugs.

Principle 10: Don't Forget Calcium

Calcium is vital for the human body. It is useful for the formation of bone tissue, it provides strength to bones. Women after menopause should especially take this into account. Daily intake of calciumnecessary, as bone density decreases significantly with age.

Principle 11: Drink more fluids

Proper nutrition for the day involves drinking at least 1.5 liters of water. The human body loses a large amount of fluid during the day. Losses must be restored. In this case, we are not talking about juices, tea and other drinks. It is best to drink clean water. A glass of liquid half an hour before a meal is enough to achieve the norm. Be sure to eat soups, broths. Fruits and vegetables are also high in fluids.

Principle 12: Say "No" to alcohol

Alcohol abuse leads to various diseases and he alth problems. Everyone knows this. Proper nutrition (reviews about this are increasingly appearing on the net) without alcohol is what everyone should strive for. After all, there is nothing useful in alcoholic beverages. There are no vitamins, minerals, antioxidants. However, alcohol contains a large number of calories that enter our body. Doctors recommend drinking a glass of red wine. Occasionally you can afford a glass of beer. It is better for women to completely abandon alcohol, as it adversely affects the skin. Alcoholic beverages also generate aging processes.

We eat right. Nutrition: recipes

The following is a balanced meal plan for breakfast, lunch and dinner. It is not necessary to blindly follow it, some products can be replaced.

Proper breakfast:

1 option - scrambled eggs, green saladin olive oil, crispbread or grain bread, herbal tea (possible with sugar) and fruit.

2 option - Parmesan chicken breast, green beans with boiled potatoes, fruit, lemon tea.

3 option - 150 g of boiled rice, a piece of meat, green salad (200 g), tea and fruit.

Proper lunch:

1 option - salad, boiled meat, chicken broth, mineral water with lemon, toast.

2 option - bread toast with fish, green salad with olive oil, tea/water.

3 option - boiled brown rice, stewed vegetables, a cup of mint tea, fruit.

Proper dinner:

1 option - fat-free cottage cheese, small fruit, water.

2 option - green salad, boiled fish, water with lemon, toast.

3 option - steamed vegetables, toast, water with lemon.

So, eat right! Nutrition (the recipes were described above) can be combined with a handful of nuts, dried fruits or yogurt - this will allow you to survive for a long time from breakfast to lunch, from lunch to dinner. Try to eat at certain times and keep the regimen.

Eating Tips

The Nutrition School recommends:

- eat a balanced diet, observing the meal regimen;

- evenly combine proteins, carbohydrates and fats;

- periodically arrange a day of he althy eating for yourself - cleanse the body of toxins and harmful substances;

- drink enough fluids;

- go in for sports, lead an active lifestyle.

Reviews on he althy nutrition programs

Such programs have been very popular lately. The main target audience is women who want to lose weight, bounce back after childbirth, etc. Lose extra pounds, tidy up your figure, start an active and he althy lifestyle, look attractive - everyone wants this. You can follow the above tips, then over time you will get used to eating right.

Many people turn to specialists for help, acquire special programs that allow you to calculate the number of calories in a particular dish. In such programs, as a rule, a varied menu has already been compiled. If desired, you can find a suitable menu for the day, week or even month. There is a separate diet for people leading a sedentary or active lifestyle.

Professional nutritionists advise using such balanced nutrition systems. Thanks to them, you do not deviate from the prescribed rules, do not allow the use of excess calories. A balanced diet disciplines and develops a he althy habit of eating right. However, such programs do not take into account individual characteristics. Typically, systems are compiled according to general statistics that are suitable for a he althy person. That is, the nutrition system does not take into account your diseases, ailments, condition, lifestyle, physiological abilities, preferences. Only a professional qualified doctor will advise you on certain products, taking into account these factors. Before contacting a specialist, think carefully about what is bothering you. Write down on a piece of paper the illnesses that you have had recently,chronic illnesses, etc. A balanced diet should be present in your life all the time, the result will be visible not in a week or two, but only after a long time. Therefore, by starting to eat right and writing down all the information about yourself, in a year or two you will be able to compare your condition and draw conclusions.

A balanced diet is always strictly individual. The same foods and diet can be both good and bad for different people. Approach this issue very responsibly and seriously, after consulting with a specialist.